Are you looking for an effective way to build strength at home? If so, doing chest workouts with dumbbells can be the perfect solution. Not only do they require minimal equipment, but they also offer a variety of exercises that target the chest in different ways.
In this article, we’ll discuss the benefits of chest workouts with dumbbells, the types of exercises you can do, the proper form for each exercise, how to increase the difficulty, and how to incorporate them into your exercise routine.
So, let’s get started!
What are the benefits of chest workouts with dumbbells?
When you develop your chest muscles, your upper body is supported by a strong foundation, enabling you to move with more control and stability. With strong chest muscles, you can perform daily activities with ease, from carrying groceries to pushing a lawnmower.
Not only will chest workouts with dumbbells help you move more easily, but the increased strength in your chest muscles can also help you feel more confident. With greater strength in your chest muscles, you can stand taller with improved posture and feel empowered.
3 Best Chest Workouts with Dumbbells
Whether you’re aiming to build impressive chest strength and size, we’ve got a workout for you. Tailored to different experience levels, each workout is designed to help you achieve your specific goals.
Beginner Dumbbell Chest Workout
New to strength training and eager to build your chest with dumbbells? Start with this straightforward two-move routine, perfect for a full-body or upper-body day.
Begin with controlled pushups, avoiding muscle failure in the first set but pushing for maximum reps in the final set. Then, proceed to the second exercise, keeping a few reps in reserve. This workout can be done up to three times a week on nonconsecutive days.
- Pushup
- Sets: 2
- Reps: Stop two reps short of failure on the first set; in the last set, perform as many reps as possible.
- Steps: Position hands slightly wider than shoulder-width on the floor or an elevated surface. Keep your body straight and core engaged. Bend your arms and retract your shoulder blades, lowering your chest just above the floor. Push back up, spreading your shoulder blades at the top.
- Incline Fly-Press
- Sets: 2–3
- Reps: 12–15
- Steps: Follow the detailed instructions provided earlier.
Intermediate Dumbbell Chest Workout
If you have at least six months of consistent weight training, this three-exercise routine will elevate your chest game. Replace your current chest day with this or add it for additional work.
Manage rest times strategically: 2 minutes for the first exercise, 1 minute for the second, and 30–45 seconds for the third. Start with weights that allow you to complete the minimum reps, and gradually increase reps before upping the weight. Perform twice a week on nonconsecutive days.
- Slight-Incline Dumbbell Press
- Sets: 4–5
- Reps: 4–6
- Steps: See the instructions above.
- Press-Fly
- Sets: 2–3
- Reps: 8–12
- Steps: See the instructions above.
- 45-Degree Dumbbell Floor Press
- Sets: 1–2
- Reps: 15–20
- Steps: See the instructions above.
Advanced Dumbbell Chest Workout
This intense routine is for those ready to really challenge their chest muscles. Use this in place of your usual chest routine, but limit additional chest training to ensure recovery. Start strong with decline presses, then move to lighter weights as fatigue sets in. Finish with two sets of challenging pushups.
- Feet-Up Slight-Decline Dumbbell Bench Press
- Sets: 4-5
- Reps: 3–5
- Steps: Refer to the earlier instructions.
- Incline Fly-Press Hybrid
- Sets: 3–4
- Reps: 6–10
- Steps: Instructions are provided above.
- Crush Press
- Sets: 2–3
- Reps: 12–15
- Steps: Follow the detailed instructions above.
- Pushup
- Sets: 2
- Reps: As many as possible
- Steps: Detailed above. For an extra challenge, add an elastic exercise band for resistance if you exceed 20 reps.
What are the best chest exercises with dumbbells?
Any chest exercise you can do with a barbell, you can also achieve with dumbbells. Here, we’ve picked out our favorite exercises, many of which you might already know but with an added twist to boost your gains, as shared by Rusin. We’ve categorized them based on the chest area they target the most.
Upper Chest
1. Modified Incline Dumbbell Bench Press
This modified incline engages more muscles than a standard incline bench press by allowing leg drive, similar to a flat barbell bench press. It targets the pec fibers near the clavicle more effectively.
- Adjust a flat exercise bench to a slight incline using heavy plates or a small box (about 30 degrees).
- Lie back, head up, holding dumbbells straight above your chest.
- Lower the dumbbells to your chest sides, elbows at a 45-degree angle.
- Pause, then press back up, engaging your chest.
2. Incline Dumbbell Fly-Press
This exercise builds muscle while being gentler on the shoulders compared to standard flyes.
- Set the bench as for the incline press.
- Lie back, arms straight with dumbbells above you, palms facing in.
- Lower the dumbbells to the sides, elbows bent, until your chest stretches.
- Reverse the movement, contracting your chest as you straighten your arms.
Middle and Inner Chest:
1. Crush Press (Squeeze Press)
Crush presses activate the pecs in a shortened position, offering a contrast to stretching movements like flyes.
- Lie on a flat bench with two heavy dumbbells on your chest, palms facing each other.
- Press the dumbbells together at your chest center, then push them up over your chest.
- Pause and squeeze at the top, then slowly return to start.
2. Dumbbell Fly-Press
Flyes isolate the pecs, minimizing tricep involvement.
- Lie back on a bench with dumbbells straight up, palms in.
- Lower them to the sides, elbows bent, until your chest stretches.
- Contract your chest to return to the start.
Lower Chest:
1. 45-degree Dumbbell Floor Press
The floor press is ideal for those with shoulder pain, focusing on the pecs in a shortened range.
- Lie on the floor with dumbbells above your chest, holding them like a steering wheel at 10 and 2 o’clock.
- Lower them until your triceps touch the floor, then press back up.
2. Feet-Up Slight Decline Dumbbell Bench Press
The floor press is ideal for those with shoulder pain, focusing on the pecs in a shortened range.
- Elevate the bench slightly at one end.
- Lie back, head lower, feet on the bench, dumbbells up.
- Lower the dumbbells to chest sides, then press back up.
Proper Form for Chest Workouts with Dumbbells
Maintaining proper form when doing chest workouts with dumbbells is essential for gaining the desired results. To ensure you’re performing exercises correctly and safely, it’s important to be aware of correct posture, breathing techniques, and safety tips. All of these elements are key in getting the most out of your chest workout with dumbbells.
Correct Posture
- Stand with a straight back, chest up, and head in line with your torso.
- Keep your shoulders back and down away from your ears.
- Keep your abdominals tight.
Breathing Techniques
- Exhale as you press the weight up.
- Inhale as you lower the weight.
- Hold your breath for a few seconds at the top of the movement.
Safety Tips
- Don’t overextend your joints.
- Use a weight that you can handle.
- Keep the movement slow and steady.
Increasing the Difficulty of Chest Workouts with Dumbbells
If you’re looking to take your chest workouts with dumbbells to the next level, there are plenty of ways to increase the challenge. One of the most effective ways to do this is through muscle isolation. This method targets specific muscles, or muscle groups, with each exercise and can be done by performing the exercise at a slower pace, with a greater range of motion, or with an increased weight.
Progression of weight is another way to increase the difficulty of your chest workouts with dumbbells. To progress, add an additional two to five pounds of weight for each exercise. This will help you build strength and endurance in your chest muscles.
Additionally, you can also perform exercises in higher repetitions to increase the strength and difficulty of your chest workouts. For example, you can increase the number of reps from 8-10 to 12-15 for a set. This change will help you build muscular endurance and strength.
Incorporating Chest Workouts with Dumbbells into Your Exercise Routine
Adding chest workouts with dumbbells to your fitness regimen can help you sculpt and define your chest muscles, giving you a toned and strong look. Incorporating chest workouts with dumbbells into your exercise routine can help you achieve several goals, such as targeting muscles and strengthening your pectorals, developing your biceps, improving your posture, and strengthening your back muscles.
Combining chest workouts with dumbbells into your training regimen can help you build muscle and strength in your chest. This can also help improve your overall posture, making you look taller and more confident.
In addition, chest workouts with dumbbells can help increase your stamina and endurance. Doing these exercises regularly will help you become stronger and build muscle quickly. With regular practice, you can see significant results in less time and with fewer repetitions.
Final Word
You’ve learned the benefits of chest workouts with dumbbells and the types of exercises you can do. You also know the proper form you need to use. With this knowledge, you can now start incorporating chest workouts with dumbbells into your exercise routine.
As you progress, you can increase the difficulty of the exercises to further challenge yourself. With time and effort, you can build strength and add definition to your chest.
With chest workouts with dumbbells, you can get a great workout right in the comfort of your own home. So what are you waiting for? Start building your chest strength today!
